The Overhead Squat is part of a series of exercises for Olympic Weightlifting.
Target Body Part: Lower Body
- Primary Muscles: Gluteus Maximum, Quadriceps, Gastrocnemius, Deltoids, Latissimus Dorsi
- Secondary Muscles: Abdominals, Erector Spinae, Hamstrings, Triceps
Equipment Needed: Barbell or Dowel
Performance Points:
- Set feet for squat between hip width and shoulder width apart. Toes pointed straight forward or slightly outwards.
- Grip bar using a hook grip (thumb under finger) at a width that will allow the bar to rest 6-8 inches above the head.
- Keep arms locked out and keep an active upper back to stabilize the bar.
- Bar should remain overhead and in line with back of head.
IMPORTANT: Keep abdominals engaged throughout the workout, supporting the low back
Reps/Sets: Complete 3-5 sets of 5-8 repetitions with a bar or dowel
- Should be done to improve squat technique/ range of motion or as a part of warm up.
Modifications: Variations in weight or modify foot position.
- Beginner: Move slowly through the range of motion and try to improve depth with each squat using a dowel overhead.
- Advanced: Use a barbell and advance weights.
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